How can I improve the strength of adhesion?

The good strength of adhesion improves the performance of mountaineering and martial arts, as well as a number of other sports where you manipulate the balls. The strength of adhesion refers to your ability to catch something and pull to or pull it to you. This includes flexibility and muscle strength of fingers, thumbs and wrists. Many exercises do not require any special equipment to make your hands attract when lifting and holding a large weight, and can be improvised at home.

Sports enthusiasts divide the strength of adhesion into three types that are best solved separately, even if there is a certain overlap. The strength of the grip measures how well you can hold things between your thumb and your fingers. The improved force of a pinch allows you to grasp small outcrops on the rocky face and also struggle with your opponent in martial arts.

Improve the strength of adhesion by purchasing some cheap handballs of medium size. Drain these balls and fill them halfway by water. Let them only partially inflate, pressone soft ball with each hand. Try to raise and hold them for 10-60 seconds, depending on your abilities. When you improve, hold them longer and walk around. Inflate them with more air or water, so it's harder to stick and you will surely see improvement.

The second type of adhesion force is crushed. Crushing is similar to grip, but here you are trying to catch something by pushing them between your fingers and palm, only at least engage your thumb. This is sometimes called grip. Remove small weights from the dumbbell, preferably without lip, and build them at the end to be parallel to your front. Now try to lift them so that your wrists are pointing out and the disk is clamped between four fingers and a flat palm. You want to make exercise more difficult, use stronger discs before increasing the actual weight. Books also work.

Finally, holding or supporting force of adhesion. It tests your ability to hold more weight as soon as bYou can have a fixed hold, allowing you to pull out on the slope. The most popular exercise is a "farm walk". Pretend that you have to wear full buckets of fresh milk from the barn to the kitchen. If the handles are comfortable enough, buy common buckets for colors and fill them with rocks. Take them back and forth around the room as long as you can do it.

For more advanced coaches, you can easily build a "coach" of several screws, an eye screw and a few pieces of wood. Balance the pieces of wood at least the width of your hand and keep the flat sides together. When you screw them from each other, you have created a miniature ledge that is 3/4 "wide (2 cm). Eye and string allows you to attach some weights, so now you only lift them with a narrow RT.

Soy exercises improve all these types of adhesion strength at once. Push-ups of the fingers are a challenging but effective way of building the muscles of the hands and fingers. Another idea is the elimination of the towel. Start with one wet towel in each RUCe. Roll and complicate the towel into a small ball in the palm to push as much water as possible.

isometric exercise uses its own power. It forms a fist covered with its second (open) hands. One hand is trying to break the grip while the other tries to keep a compact fist. These types of exercise do not develop your body around what it can do, and it is less likely to cause towed muscles or damage to the joints.